In this meditation,
We will simply focus on the breath and the body,
Letting our attention rest on the gentle rhythm of our inhales and exhales,
Noticing feelings and sensations as they arise,
Letting them be present without judgment or any expectation or attachment of value.
To begin,
Find a position that allows your body to fully relax.
This could be in a chair,
Seated comfortably on a mat or cushion,
Or lying down on the floor.
Make any adjustments you need to allow yourself to settle into our meditation today,
Without the need for effort or control.
First,
Simply bring the attention to the breath as it flows easily and naturally in through your nose and out through your nose.
No need to change anything,
Just observe.
Notice the temperature of the air as it flows in and then exits.
Notice where in the body you feel the breath.
Now bring the attention to the body,
Taking a brief scan.
How are you feeling today?
Where do you feel good,
Open,
Relaxed,
And easeful?
Are there any places where you are experiencing discomfort,
Unpleasant sensations?
Just notice,
Without judgment,
What messages the body is sending to you in this moment.
Returning the attention to the breath,
Simply observe the breath as it moves in through the nose and out through the nose,
Noticing either the sensation of the air in your nostrils or simply bringing attention to your nose as you breathe in and breathe out.
Now let's turn our attention to the throat,
Observing the breath as it moves through this relaxed passageway into the body.
Notice either the sensation of the air as it moves through the throat,
Or simply bring attention to the throat as you breathe in and breathe out.
Now bring your attention to your chest,
Maybe even bringing one hand over your heart space,
Tuning in to this part of the body as you breathe in and out.
Notice the rise and fall of your chest.
Tune in to any other sensations in this area,
Maybe feeling your heart beating,
Your blood pulsing as you breathe.
And now bring your attention to the belly,
Maybe bringing a hand to the abdomen,
Bringing your breath into a deep,
Full diaphragmatic or belly breath.
Notice the belly rise on the inhale and fall on the exhale.
Notice any other sensations in this area as you breathe in and breathe out.
And now let's turn your attention to the base of your spine,
Your tailbone.
As you breathe in,
Imagine the breath traveling all the way up to the crown of your head,
Exiting into the space above you,
And as you breathe out,
Trace a path in your mind from the crown of your head back to your tailbone.
Notice any other sensations along the back of your body as you breathe.
The left arm now,
Breathing from the left fingertips all the way up to the left shoulder,
And then down again.
Bring your full attention on this part of your body as you inhale and exhale.
Notice any sensations in your left arm as you breathe in and breathe out.
And now the right arm,
Breathing from the right fingertips all the way up to the right shoulder,
And then down again.
Your full attention on this side of your body as you inhale and exhale.
Notice any sensations in your right arm as you breathe in and breathe out.
Your left leg now,
Beginning with the toes and moving all the way up to the hip on the inhale,
Breathing hip to toes on the exhale.
Notice and then release any tightness or tension being held in the hip,
Leg,
Foot,
Or toes as you breathe.
And now the right leg,
Beginning with the right toes,
Moving all the way up to the right hip on the inhale,
Hip to toes on the exhale.
Notice and then release any effort or discomfort being held in the hip,
Leg,
Foot,
Or toes as you breathe in and breathe out.
And now imagine that you are scanning the whole body,
Toes to crown of head,
As you breathe in,
Scanning back down,
Crown of head to toes,
As you breathe out.
Notice the whole body as the breath moves in and out.
And finally,
Allow your breath to return to its natural rhythm.
Notice simply the ease with which the body breathes itself,
All by itself.
And now rubbing the hands together to warm them,
Bring them over the eyes.
Allow the eyes to open,
Allowing a little light in,
And then bring the hands to your heart,
Finishing today's meditation.
Thank you for being present today.
